You might remember it as your favourite childhood treat, and have grown up thinking chocolate milk is best to be limited. However, a recent study published in the European Journal of Clinical Nutrition revealed drinking chocolate milk before or after exercising was found to be just as effective as sports drinks and even better than water for physical recovery. Say what?

So, should we be guzzling this childhood treat after workouts? And is it okay to have as part of a balanced diet?

The Pros

Let’s start with the base: milk.

Milk is super nutritious – if I had to write a list of what I call ‘superfoods’, it’d definitely make the cut, because it comes with a raft of nutritional perks.

A lot of people don’t realise that dairy is a great source of protein, which is important for muscle maintenance and repair, and it can help to keep you feeling full. Another benefit is that milk provides quality carbohydrates which are slowly released (i.e. it’s low GI), so it’ll keep you feeling satisfied, too.

This winning combination of protein and carbohydrates is actually what makes milk a great post-training option (read: far better than a protein powder).

But, it’s not all about protein and carbs – milk contains an abundance of micronutrients, too. For example, milk provides calcium for strong bones and teeth, Vitamin D which is also key for bone health and Vitamin B12 which supports the function of your blood and nervous system.

So, milk is looking like a pretty nutritious choice, isn’t it?

The only thing to keep in mind in terms of milk is the fat content – you should choose a reduced fat variety on the reg to keep your intake of saturated fat low.

The Cons

Milk contains a sugar known as lactose. This type of sugar is completely natural and is nothing to be concerned about.

Chocolate milk, however, also comes with added sugar – which is something we’re recommended to limit. To give you some perspective, 100mLs of reduced fat milk contains 4.9g of sugar, whereas the same amount of a regular chocolate milk has more than double that. Add to that the saturated fat content of chocolate milk and you’ve got a pretty energy-dense drink on your hands. Another drawback is the portion size – seriously, have you noticed how huge those chocolate milk cartons usually are?

The verdict

Yes, chocolate milk can fit into a balanced diet – but I’d say stick to plain milk most of the time and enjoy chocolate milk as an occasional treat. Flavoured or not, milk is a nutritious choice (and a far better option than a soft drink or energy drink).

If you want to drink flavoured milk on the reg, perhaps consider a healthier version. Instead, why not try flavouring your milk with fruit? A frozen banana or a cup of frozen mango blended into a cup of low fat milk makes for a delicious snack – and you’ll get the added benefits of a piece of fruit, too.

Melissa Meier is a Sydney-based Accredited Practising Dietitian. You can follow her @honest_nutrition.